Arms are Favorite 

Anyone who goes to the gym, sooner or later gets obsessed with their arms development. Not just boys but even girls are also interested in having well defined bigger arms. Everyone wants to have big, well shaped arms, so checking their condition mirror, measuring them now and then becomes a common habit, but this habit many times put a person into stress and discomfort. It happens when a person don’t see improvement, when they find their arms of the same size they saw months back.

Here are some ways and methods to grow arms and see positive improvement in size next time you measure.

Train your arms twice a week with different approach

It has been noticed that people who train their arms twice a week get to see way better results than others. Of course there are people who train once a week and have super shaped arms but one has to train twice a week for few months to see if this could trigger growth in them.

One has to Split the arms smartly among other muscles to enable training them twice a week. First time one can add them up with bigger muscles like Triceps with Chest or shoulder and Biceps with Back, later they can be together, like biceps with triceps or biceps in the morning and triceps in the evening or vice versa.

Training with different approach means training once for strength and for reps the other time. When someone has already trained chest and now has to train triceps, the idea of more reps with moderate to light weight is most preferable. A person might not have the strength and capability to train triceps with heavy weight after a rigorous heavy chest workout but when he has to train triceps alone, he can put his strength to work at maximum.

Sample schedule for Arms development

Monday –           Chest and Triceps (Triceps for reps around 20 with best form/technique)

Tuesday –           Back and Biceps (Biceps for reps around 20 with best form/technique)

Wednesday –    Rest

Thursday –        Shoulder

Friday –               Biceps and Triceps (Heavy training, reps between 6-10)

Saturday –          Legs

Recovery and Resting

Arms are smaller muscles, they get broken too fast but because of the same reason that they are small, they recover fast as well. If a person is having good nutrition, calculated Macro Nutrients, sleeps well, the development and growth is inevitable. Some people often worry about the fact that they might not get recovered if they trained twice a week but this will only happen if the nutrition and rest is not up-to the mark. Even if someone is training arms once a week might not get recovered and might never grow if the eating habits are not good, protein is not enough and the rest is little.

Given below are some points to speed up the recovery

• Add good fats, to your diet. Peanut butter, Dry fruits, Flax seeds oil, Fish oil, Olive oil, etc.
• Sleep 8 hours in the night and try to have a nap of 2 hours after the workout.
• Eat 1 gram of protein (minimum) for the body weight in pounds.
• Stay anabolic, protein synthesis should be on point on all day.
• Have carbohydrates before and after your workout.
• Eat green vegetables
• Have multi-vitamins

Measure your arms before you begin to follow these methods. After 2 – 3 months measure your arms again to see the improvement. One should not expect any magic in short period of time, it takes time. Some people hardly add on 1 inch to their arms after working hard and following everything properly for 1 year and sometimes more. One should work hard follow everything to 100% and then expect change, in minimum period of 3 months. Measuring any sooner can put a person into negative state of mind which is not good.

 

To learn more on various training techniques, lose fat, gain muscles, or any other fitness goal, you can contact me on my email address – jasbirdevgan82@gmail.com 

With an experience of over 12 years, I have spent my time learning and teaching things to clients helping them accomplish their goals faster in best possible ways. I am highly active on Instagram (devganjasbir) and Facebook (Jasbir Devgan) with my online clients. My weekly diet plans and workout plans enable best result in a unique manner. Every person is different and so has to be the diet plan and workout plan.

Being a typical Indian, bodybuilder, fitness athlete and natural bodybuilder for years, I have learned the most efficient ways to achieve any type of fitness goal. I train people who are veg/non-veg, people who don’t want to use supplements and even people who don’t use steroids.